Walnuts are healthy and are recommended for personal consumptions. Different studies have proven the numerous health benefits of walnuts, which help to prevent and control various chronic diseases. They can be consumed as snacks or being added as a salad. Daily consumption of walnuts provides the body with essential vitamins and minerals known as plethora, for example, folate, manganese, and thiamine. Various medical studies have proven that walnuts prevent heart diseases and cancer which are common nowadays. Also, they assist in weight loss and brain health maintenance.
The nutrition contents of Walnuts
They are rich in provision of minerals and vitamins required by the body. A cup of walnuts gives a significant percentage of various essential nutrients. They include the following; iron, zinc, manganese, copper, calcium, thiamin, folate and vitamin B6. Here are the proven benefits of Walnuts;
1. Maintenance of healthy brain
Walnuts assist in the prevention of conditions such as neural degeneration that usually affects the proper function of brains. Researchers have found out that walnuts contain high levels of polyphenols which are antioxidants that help in the reduction of brain inflammation. The fatty acids and chemical compounds in walnuts supply the brains with nutrients that prevent brain disorders due to age-related problems. They are also loaded with omega-3 fats that support brain while increasing the inferential capacity of reasoning among young adults.
2. Reduce heart diseases
Studies show that walnuts reduce the overall cholesterol contents, especially LDL cholesterol which results in heart diseases. They also facilitate reduction of blood fats and body mass index (BMI) which causes cardiovascular disease and other related heart diseases.
3. Helps in weight control
Walnuts help in maintaining ideal weight over a certain period. This is because they contain protein and fiber contents which promote satiety and also in keeping the size of the body proportional.
4. Lowers the risk of Type 2 diabetes
Walnuts are rich in dietary fats which increase the metabolic parameters of patients with type 2 diabetes. Patients with this condition should consume about a quarter cup of walnuts on a daily basis. This reduces significantly reduces the insulin levels, which can be attained in the first three months of regular consumption.
5. Improve reproductive health in males
Due to their richness in proteins, they increase the quality of semen and sperms. Studies have found that consumption of walnuts significantly improve the quality of sperm among men, including motility, vitality, and morphology. Therefore, walnuts have a great role in males’ fertility.
6. Prevent certain type of cancers
Walnuts assist in reduction of prostate and breast cancer. Generally, the diet of walnuts minimizes the growth of prostate cancer by about 40%. Furthermore, they reduce the risk of breast cancer by half, and lower the growth of tumor by 50 percent. Studies have shown that omega 3 fatty acids, and antioxidant properties found in walnuts have anticancer effects. Therefore, when consumed, walnuts help to strengthen the immune system and prevent cancerous cells in the body system.
7. Great for pregnant women
Researchers have found that a mother who consumes walnuts that are rich in fatty acids helps the baby in the womb to reduce the chances of developing allergies that are related to foods. They further found out that, if a diet of a mother contains a group of polyunsaturated fatty acids (PUFAs), the chances of the baby to suffer from allergies are low.
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8. Control the sugar levels
Walnuts contain high contents of dietary fiber. The fiber helps to standardize, and control the movements of sugar levels other than in helping in weight loss. The higher fiber contents also help to reduce the risk of getting stroke, bowel syndrome, hemorrhoids, and kidney stones.
9. Improve the memory and learning capabilities
Studies conducted through use of mice, found out that walnuts enhance memory capacity and learning skills with reduced anxiety. Therefore, walnuts have potential to prevent diseases like Alzheimer that destroys the memory cells, and thinking abilities.
10. Controls the process of aging
Walnuts contain powerful antioxidant. They are important in health because help to control the process of aging by fighting free radicals which cause age related heart deterioration. Walnuts contain polyphenols which is the best among all nuts available and also has the highest contents of lipoprotein bound antioxidant activity. Researchers have ranked walnuts the top among all nuts when considering antioxidant value.
Various researchers have concluded that walnuts have more benefits of health related issues than it was previously thought. Currently, due to strict diets and various dis-beliefs among societies, some people avoid consuming walnuts because they are rich in calorie and fat content. Walnuts provide the body with the many benefits as long as one consumes the recommended value daily. Too little in the diet may not benefit you and also too much may make you to develop minor side effects.